{"id":403254,"date":"2022-11-22T17:31:43","date_gmt":"2022-11-22T16:31:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=403254"},"modified":"2024-04-29T07:32:29","modified_gmt":"2024-04-29T05:32:29","slug":"what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6\/","title":{"rendered":"What Quantity of Healthy Fats Should You Eat? The Amount of Omega-3 is More Important than Its Ratio to Omega-6"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6\/#What_are_omega-3_and_omega-6_fatty_acids\" title=\"What are omega-3 and omega-6 fatty acids?\">What are omega-3 and omega-6 fatty acids?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6\/#Why_our_body_needs_omega-3_and_omega-6_and_what_is_their_function\" title=\"Why our body needs omega-3 and omega-6, and what is their function?\">Why our body needs omega-3 and omega-6, and what is their function?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6\/#Is_there_such_a_thing_as_an_optimal_ratio_of_omega-3_and_omega-6_in_ones_diet\" title=\"Is there such a thing as an optimal ratio of omega-3 and omega-6 in one&#8217;s diet?\">Is there such a thing as an optimal ratio of omega-3 and omega-6 in one&#8217;s diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6\/#Not_all_omega-3_fattty_acids_are_the_same%E2%80%A6\" title=\"Not all omega-3 fattty acids are the same&#8230;\">Not all omega-3 fattty acids are the same&#8230;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6\/#Thus_rather_than_an_%E2%80%9Cideal_ratio%E2%80%9D_you_need_to_focus_on_a_sufficient_intake_of_EPA_and_DHA\" title=\"Thus, rather than an &#8220;ideal ratio&#8221;, you need to focus on a sufficient intake of EPA and DHA\">Thus, rather than an &#8220;ideal ratio&#8221;, you need to focus on a sufficient intake of EPA and DHA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6\/#In_what_foods_can_you_find_plant_ALA_and_the_most_valuable_EPA_and_DHA\" title=\"In what foods can you find plant ALA and the most valuable EPA and DHA?\">In what foods can you find plant ALA and the most valuable EPA and DHA?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6\/#How_to_achieve_an_optimal_intake_of_EPA_and_DHA\" title=\"How to achieve an optimal intake of EPA and DHA?\">How to achieve an optimal intake of EPA and DHA?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6\/#How_do_I_know_that_my_intake_ratio_of_fats_including_omega-3s_is_in_check\" title=\"How do I know that my intake ratio of fats, including omega-3s, is in check?\">How do I know that my intake ratio of fats, including omega-3s, is in check?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6\/#What_can_you_take_away_from_this_for_your_own_use\" title=\"What can you take away from this for your own use?\">What can you take away from this for your own use?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Gone are the days when fats as a whole were considered harmful to your health, low-fat diets were in vogue and almost everyone preferred to avoid fats in their diet. This view of fats has changed dramatically. Fortunately, nowadays we know that there are some fats that our body cannot make on its own.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To be healthy, it should be included in your diet without fail. We are talking, of course, about <strong>omega-3 and omega-6<\/strong> fatty acids. However, in order for this not to be so simple, you need to meet a <strong>minimum intake and a certain ratio<\/strong> for optimal function of your body. However, most of you are miles away from that&#8230; Then what is the right ratio and amount?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_are_omega-3_and_omega-6_fatty_acids\"><\/span><strong>What are omega-3 and omega-6 fatty acids?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3<\/strong><\/a> <strong>and omega-6 fatty acids<\/strong> are two essential fats in your diet, namely <strong>polyunsaturated fatty acids (PUFAs),<\/strong> which are chemically characterised by having two or more double bonds specifically located in their structure. Your body&#8217;s cells cannot create this special fatty acid structure on their own. For this reason, you need to <strong>include them in your diet,<\/strong> which is why we speak of so-called <strong>essential fatty acids.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Omega-6<\/strong> fatty acids include <strong>linoleic and arachidonic acids.<\/strong><\/li>\n\n\n\n<li><strong>Omega-3<\/strong> fatty acids include the so-called healthy fats in the form of <strong>alpha-linolenic<\/strong> acid and the better known <strong>eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about the overall breakdown of fats and their sources, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Healthy and Unhealthy Fats: Which Foods to Eat and Which to Avoid?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"745\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-667284760-1124x745.jpg\" alt=\"Where to find healthy omega-3 and omega-6 fats\" class=\"wp-image-402616\" style=\"width:843px;height:559px\" title=\"Where to find healthy omega-3 and omega-6 fats\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-667284760-1124x745.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-667284760-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-667284760-1536x1018.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-667284760.jpg 1598w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Why_our_body_needs_omega-3_and_omega-6_and_what_is_their_function\"><\/span><strong>Why our body needs omega-3 and omega-6, and what is their function?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Omega-3 and omega-6 fatty acids are a common <strong>component of your body&#8217;s cell membranes,<\/strong> contributing to their normal function. In addition, your bodies make specialised molecules called prostaglandins, which are essential in regulating important bodily functions. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">The most discussed roles of prostaglandins in the body:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>proper immune function<\/li>\n\n\n\n<li>regulate inflammation<\/li>\n\n\n\n<li>blood clotting<\/li>\n\n\n\n<li>contribute to vascular function and blood pressure control<\/li>\n\n\n\n<li>regulation of body fat<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Simply put, <strong>omega-6<\/strong> fatty acids produce substances that are <strong>more pro-inflammatory, they activate the immune system, increase blood clotting and cause vasoconstriction <\/strong>(constriction of the blood vessels, which slightly increases blood pressure).<\/li>\n\n\n\n<li>In contrast, <strong>omega-3<\/strong> fatty acids produce substances with the opposite effect, <strong>reducing inflammation, suppressing immunity and counteracting blood clotting.<\/strong> They even form vasodilating substances that lower blood pressure.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Please don&#8217;t get us wrong, <strong>you clearly need both types of fatty acids<\/strong> and you should definitely not take away from this information that omega-6s are harmful only and omega-3s are solely beneficial to your health. As you may have guessed, their overall effect on your body is determined not only by their ratio to each other, but also by their overall intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-691789924-1124x749.jpg\" alt=\"Function of omega 3 and omega 6 fatty acids in the body\" class=\"wp-image-402634\" style=\"width:843px;height:562px\" title=\"Function of omega 3 and omega 6 fatty acids in the body\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-691789924-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-691789924-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-691789924-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-691789924-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Is_there_such_a_thing_as_an_optimal_ratio_of_omega-3_and_omega-6_in_ones_diet\"><\/span><strong>Is there such a thing as an optimal ratio of omega-3 and omega-6 in one&#8217;s diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>At first glance, this makes sense \u2013 if the ratio between omega-6 and omega-3 intake is skewed in favour of omega-6, the body will be overwhelmed by pro-inflammatory molecules and therefore be more susceptible to cardiovascular disease and other diseases of civilisation. This is supported by the fact that the <strong>ratio of omega-3 to omega-6 intake has really changed over the last fifty years or so.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-749x1124.jpg\" alt=\"The optimal ratio of omega-3 and omega-6 in the diet\" class=\"wp-image-402651\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014.jpg 1600w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Throughout <strong>history,<\/strong> until recently, people have had a dietary ratio of <strong>1-4:1<\/strong> in favour of omega-3 fatty acids, whereas today it can easily be as high as<strong> around 30:1<\/strong> or even higher! <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In order to understand some more complex phenomena, one naturally tends to simplify them, which may, however, leave out some key facts. This is probably also the case with the issue of the ratio of omega-3 to omega-6 in the diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">What do some professional societies say about the ratio of the two types of fat in the diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>According to the Czech Society for Nutrition, the ratio between <strong>omega-6 and omega-3 intake should not exceed 5:1.<\/strong><span style=\"color: #ff6600;\"> [2]<\/span><\/li>\n\n\n\n<li>However, if you consider the latest dietary recommendations for fats from the<strong> World Health Organization (WHO)<\/strong>, rather than a given ratio, there is a recommendation for the intake of omega-6 and omega-3 fatty acids as a <strong>percentage of total energy intake.<\/strong> <span style=\"color: #ff6600;\">[3] <\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Recommended intake for omega-3 and omega-6 fatty acids: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Omega-6<\/strong> fatty acids should make up 2.5-9% of your total energy intake.<\/li>\n\n\n\n<li><strong>Omega-3<\/strong> fatty acids should make up 0.5-2% of your total energy intake.<\/li>\n\n\n\n<li>If one wanted to calculate a ratio from these numbers, the ratios could range from a &#8220;near perfect&#8221; <strong>1.25:1<\/strong> to a &#8220;horrific&#8221; <strong>18:1<\/strong> ratio in favour of omega sixes.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Not_all_omega-3_fattty_acids_are_the_same%E2%80%A6\"><\/span><strong>Not all omega-3 fattty acids are the same&#8230;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>However, when you look at specific<strong> types of omega-3<\/strong> fatty acids and their effect on the production of anti-inflammatory molecules, <strong>not all of them have equal &#8220;value&#8221; to the body.<\/strong> In fact, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are much easier for the body to make than alpha-linolenic acid (ALA).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In order for <strong>ALA<\/strong> to be involved in this production, it must be painstakingly<strong> converted<\/strong> in the body first from EPA to the key acid DHA. However, <strong>this conversion is very low<\/strong>, <strong>around 1%.<\/strong> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is why you simply cannot lump all omega-3s together, you must look at their total intake as a whole, and compare them to the total intake of omega-6s, as each omega-3 has a different potential to produce anti-inflammatory molecules.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5585,28765,67402,60901,37921,43912,59899,5383,43885,36616,28189,44242,57844,74083,63859,5383\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Thus_rather_than_an_%E2%80%9Cideal_ratio%E2%80%9D_you_need_to_focus_on_a_sufficient_intake_of_EPA_and_DHA\"><\/span><strong>Thus, rather than an &#8220;ideal ratio&#8221;, you need to focus on a sufficient intake of EPA and DHA<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>People often see claims that they are consuming omega-6 fatty acids in excess in the diet, skewing the ratio heavily in favour of the pro-inflammatory omega-6 linoleic acid. What is the reality? <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>First of all, well-conducted <strong>human studies have never proven that higher intakes of linoleic acid increase the production of pro-inflammatory substances.<\/strong> <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p>And secondly. According to one of the largest studies of its kind, how does the average Central European, either Czech or Slovak, actually measure up in terms of their intake of omega-6 and omega-3 fatty acids? <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Omega-6 intake is between 8-9%<\/strong> of total energy intake, which is within the WHO recommended range (2.5-9%).<\/li>\n\n\n\n<li>We even meet the intake of <strong>plant-based omega-3 alpha-linolenic acid<\/strong> (above 0.5%, i.e. 1.1g is the intake in the Czech Republic and Slovakia is about 1.3 g per day).<\/li>\n\n\n\n<li>However, the WHO recommendation that we are critically failing to meet is the recommendation on the intake of omega-3 fatty acids EPA and DHA. The <strong>Czech population with about 150 mg of EPA+DHA per day and the Slovaks with less than 60 mg are well<\/strong> <strong>below the recommended intake of 250-500 mg per day. Other Central Europeans will not be much better off.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is this factor of EPA+DHA intake that is likely to play a much larger role than the overall ratio of omega-3 to omega-6 without information on which omega-3s (EPA+DHA vs. ALA) are specifically addressed in the diet. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-1124x749.jpg\" alt=\"Sufficient intake of EPA and DHA\" class=\"wp-image-402684\" style=\"width:843px;height:562px\" title=\"Sufficient intake of EPA and DHA\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"In_what_foods_can_you_find_plant_ALA_and_the_most_valuable_EPA_and_DHA\"><\/span><strong>In what foods can you find plant ALA and the most valuable EPA and DHA?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The <strong>plant-based omega three alpha-linolenic acid (ALA)<\/strong> also has value, although it is not as beneficial to the body as EPA and DHA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sources of fats containing significant amounts of ALA include <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-linseed-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">flaxseed oil<\/a>, <a href=\"https:\/\/gymbeam.com\/bio-brown-flax-seeds-vanavita.html\" class=\"ek-link\">flax<\/a> and <a href=\"https:\/\/gymbeam.com\/chia-seeds-gymbeam.html\" class=\"ek-link\">chia seeds<\/a>, <a href=\"https:\/\/gymbeam.cz\/canola-cooking-spray-gymbeam.html\" class=\"ek-link\">canola oil<\/a> and <a href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\" class=\"ek-link\">walnuts<\/a>.<\/li>\n\n\n\n<li><strong>EPA and DHA are found in oily marine<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fish\"><strong>fish<\/strong><\/a> that have fed on a diet in cold marine waters (algae and shellfish naturally containing these fatty acids) during their lifetime. Farmed fish with a different diet may have a much lower or zero EPA and DHA content.<\/li>\n\n\n\n<li>Of course, EPA and DHA intake can also be covered by dietary supplements in the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fish oil<\/a> or special <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vegan-omega-3-gymbeam.html\">vegan omega 3s<\/a> made from the seaweed genus <em>Schizochytrium<\/em>, which also contain EPA and DHA.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about sources of fat, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/omega-3-fatty-acids-do-you-consume-enough-and-in-the-right-proportion-to-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3 Fatty Acids: Are You Consuming Enough of Them and in the Right Ratio to Omega-6?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-1124x843.jpg\" alt=\"What foods can you find omega 3 fatty acids in?\" class=\"wp-image-402702\" style=\"width:843px;height:632px\" title=\"What foods can you find omega 3 fatty acids in?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__.jpg 1756w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_to_achieve_an_optimal_intake_of_EPA_and_DHA\"><\/span><strong>How to achieve an optimal intake of EPA and DHA?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>How can you achieve an optimal intake of EPA and DHA omega-3 fatty acids, which is most often in the range of 250-500 mg for a healthy adult? Basically, you have two options.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The first is to eat <strong>fatty marine fish<\/strong> (salmon, mackerel, herring, trout) about<strong> two times a week.<\/strong><\/li>\n\n\n\n<li>If you are not a keen eater of fish, you can get by just fine with a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fish oil supplement<\/strong><\/a>. Depending on the EPA and DHA content, which can vary between different fish oils, this works out to <strong>approximately 250-500 mg of EPA+DHA in 1-2 capsules.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_do_I_know_that_my_intake_ratio_of_fats_including_omega-3s_is_in_check\"><\/span><strong>How do I know that my intake ratio of fats, including omega-3s, is in check?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nowadays, it is possible to do a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/catalog\/product\/view\/id\/63862\/s\/omega-3-test-cerascreen\/category\/2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>home blood test<\/strong><\/a>, which will show you from just a few drops of your blood what fatty acids are present in the membranes of your cells.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">With these tests you can obtain information about:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>the specific percentages of each fatty acid group, <\/li>\n\n\n\n<li>their relative proportions (including omega-3:omega-6), <\/li>\n\n\n\n<li>the proportion of harmful trans-unsaturated fatty acids<\/li>\n\n\n\n<li>or the so-called HS-index (Omega-3 index).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The <strong>HS-index reveals the representation of omega-3 fatty acids in the cell membranes<\/strong> of red blood cells. An HS-index value in the range of <strong>8-11%<\/strong> is associated with a significantly lower risk of cardiovascular disease. Therefore, it may be a much more valuable indicator of omega-3 and omega-6 fatty acid intake than the outdated and somewhat misleading ratio of omega-3 to 6 in the diet. <span style=\"color: #ff6600;\">[8, 9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-653541086-1124x750.jpg\" alt=\"Home diagnostic tests will detect an omega 3 deficiency in the body\" class=\"wp-image-402719\" style=\"width:843px;height:563px\" title=\"Home diagnostic tests will detect an omega 3 deficiency in the body\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-653541086-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-653541086-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-653541086-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-653541086.jpg 1915w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_can_you_take_away_from_this_for_your_own_use\"><\/span><strong>What can you take away from this for your own use?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>According to current research, the intake of omega-3 and omega-6 fatty acids has a significant impact on your health. Therefore, let&#8217;s try to summarise the most important findings of the article into a few tips for a healthier fat intake overall and for improving your ratio and total intake of omega-3 and omega-6 fatty acids.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>The <strong>problem with a typical Western European diet<\/strong> is not so much an excess of omega-6 fatty acids, as it may seem at first glance and is often mentioned, but rather a <strong>deficiency of the most valuable omega-3 fatty acids EPA and DHA.<\/strong> Therefore, pay attention to the intake of these. For a healthy adult, 250-500 mg of EPA+DHA per day should be sufficient through daily consumption of <strong>marine<\/strong> <strong>fish<\/strong> (salmon, mackerel, herring, trout) or a <strong>dietary<\/strong> <strong>supplement<\/strong> (fish oil, algae oil or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/krill-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">krill oil<\/a>).<\/li>\n\n\n\n<li><strong>A plant-based omega-3 alpha-linolenic acid is also useful,<\/strong> although its conversion to EPA and DHA is very low. Therefore, increase your consumption of foods with a higher content &#8211;  <a href=\"https:\/\/gymbeam.com\/bio-linseed-oil-vanavita.html\" class=\"ek-link\">flaxseed oil<\/a>, <a href=\"https:\/\/gymbeam.com\/bio-brown-flax-seeds-vanavita.html\" class=\"ek-link\">flax<\/a> and <a href=\"https:\/\/gymbeam.com\/chia-seeds-gymbeam.html\" class=\"ek-link\">chia seeds<\/a>, <a href=\"https:\/\/gymbeam.com\/canola-cooking-spray-gymbeam.html\" class=\"ek-link\">canola oil<\/a> and <a href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\" class=\"ek-link\">walnuts.<\/a><\/li>\n\n\n\n<li>You certainly don&#8217;t have to worry about<strong> consuming omega-6 fatty acids (linoleic acid)<\/strong> through high-quality plant sources in their natural form (vegetable <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oils\">oils<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nuts<\/a>). These are necessary for your body. However, do not overdo it, because you can ingest it to a certain extent in meat or cereals, but to a greater extent in processed foods (confectionery, long-life foods and sweet baked goods, etc.).<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rather than laboriously calculating the ratio of omega-3 and omega-6 fatty acid intake in your diet, which doesn&#8217;t always tell the whole truth anyway, <strong>check your blood levels of omega-3 (HS-index)<\/strong> and other fatty acids with a blood test (e.g. a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/diagnostic-tests\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">diagnostic test<\/a>). And in the case of any unfavourable values, adjust your diet accordingly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy fats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOmega-3\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fats are an essential part of our diet. Omega-3 and omega-6 fatty acids in particular are essential. What should be their ratio and how much omega-3 should be ingested every day? Read all about healthy fats in our article. <\/p>\n","protected":false},"author":168,"featured_media":402575,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7487,7229,7349,6977],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-403254","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-fats","9":"tag-fish","10":"tag-nutrition","11":"tag-omega-3-2","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Quantity of Healthy Fats Should You Eat? The Amount of Omega-3 is More Important than Its Ratio to Omega-6 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What is the difference between omega-3 and omega-6 fatty acids? We will reveal their optimal intake, the ideal ratio and the best sources.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Quantity of Healthy Fats Should You Eat? The Amount of Omega-3 is More Important than Its Ratio to Omega-6 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What is the difference between omega-3 and omega-6 fatty acids? We will reveal their optimal intake, the ideal ratio and the best sources.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-22T16:31:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-29T05:32:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Omega-3-a-6-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Petr Loskot\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Petr Loskot\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-quantity-of-healthy-fats-should-you-eat-the-amount-of-omega-3-is-more-important-than-its-ratio-to-omega-6\/\"},\"author\":{\"name\":\"Petr Loskot\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/ed92808495a25f16b4558c35d51e19cd\"},\"headline\":\"What Quantity of Healthy Fats Should You Eat? 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